CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)

5 Rounds /

1 min – Max Sit ups

1 min – Max Push ups

1 min – Max Squats

-rest 1 min

BARBELL

BAR: Power Snatch + Hang Squat Snatch (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10 RFT / 15 cap

100 Single-unders | RX+ 50 Double-unders

10 Push ups

WOD

WOD: Metcon (AMRAP – Reps)

15 Minute Clock:

3 Rounds

21 cals Bike

15 T2B

-then in time remaining

AMRAP Shoulder to Overhead, 135/95 | 115/75

KICKER

KIKR: Metcon (No Measure)

10 Rounds /

Sprint 50 yards

-rest :30 sec